12 week swimming program

Average Weekly Training Hours 07:37
Training Load By Week
Average Weekly Training Hours 07:37
Training Load By Week

this 12 week plan is designed to improve your technique, improve threshold and improve speed, with a progressive

Sample Day 1
1:00:00
2100m
75TSS
CSS Test Set

CSS Test Set
Warm Up
200 m swim
4 x 50 m 25 underwater pull/ 25 swim
4 x 25 fast / 25 m easy
4 x 100m as Race Pace 10 sec rest. Should be able to hold same pace for each otherwise your perceived effort is to fast.
2 min recovery
Test 400m/200M tt as below
Time trial 400m at your best effort
Record time
then take 6-8 min recovery
include some easy swimming
Time trial 200m at your best effort
Record time
Cool down

4 x 100m p/b easy

Sample Day 1
1:00:00
1200m
35TSS
swim tech focus 1/12

200 warm up (use pool bouy) focus on high elbow catch add turns for all 200

8 x 50's +10 sec rest in between fins for all drills 
side kicking 
shark fin drill 
hip rotation drill
skulling on stomach (elbows high and wide)

8x50's focus on one of weakest points every 50
EXAMPLE ONLY USE YOUR 3
1st hip rotation
2nd high elbow catch
3rd big reach
repeat

200 cool down add back stroke every 75 metre along with turns for all 200 metres

Sample Day 3
1:30:00
3600m
85TSS
Aerobic volume

Swim 400m SLOW (pull+padd) with perfect technique - Slower than easy, perfect technique but relaxed. Get the motor pattern correct.

1min rest


Swim 2x400m (pull) Aerobic pace. last 25m of each build to hard. 10sec rest b/w each.

1min rest

Swim 4x200m no aid Aerobic pace. last 50m of each build to hard. 15sec rest b/w each

1min rest

Swim 8x100m fins aerobic pace. last 75m of each build to hard. 20sec rest b/w each

1min rest

Swim 16x50m no aid (odds= hard, evens= easy)
do these on 70sec cycle or 25sec rest whichever is less.

1min rest

Swim 200m easy aerobic swimming as cool down. Mix strokes, aids of choice, add in some easy drill work too.

Sample Day 5
1:30:00
4000m
95TSS
20 x 100 threshold

400 m warm up
drills 4x50's +15
25 catch up, 25 free easy 
25 6/1/6, 25 fres easy
4x 50 depending (getting faster) +10
200 paddles easy (focus on pull and push) 
MAIN

20 x 100 p/b OK (moderate pace) +20sec
1 x 200m swim race pace 30 sec rest
cool down
200 m cool down add back stroke

Sample Day 8
1:30:00
1097m
35TSS
Swim tech focus 2/12

200-400 use pool bouy focus on turns pushing off wall streamlining to flags deep under water.

8x 50's each exercise
alternating side kicking 6 kicks 1 stroke (fins ok)
fist swim (focus on hip rotations)
finter drags 25's swim back free
freestyle (focus on hip rotation and kick) 


400 cool down add back stroke ever 75 meters focus on turn pushing off wall streamlining to flags deep under water.

Sample Day 10
1:30:00
4600m
96TSS
Aerobic volume

Swim 800m SLOW (pull+padd) with perfect technique - Slower than easy, perfect technique but relaxed. Get the motor pattern correct.

1min rest


Swim 2x400m (pull) Aerobic pace. last 25m of each build to hard. 10sec rest b/w each.

1min rest

Swim 4x200m no aid Aerobic pace. last 50m of each build to hard. 15sec rest b/w each

1min rest

Swim 8x100m fins aerobic pace. last 75m of each build to hard. 20sec rest b/w each

1min rest

Swim 16x50m no aid (odds= hard, evens= easy)
do these on 70sec cycle or 25sec rest whichever is less.

1min rest

Swim 600m easy aerobic swimming as cool down. Mix strokes, aids of choice, add in some easy drill work too.

Sample Day 12
1:30:00
3600m
96TSS
4 x 750m as (250m swim/250m pull/250m pull with paddles) -

400m free warm up then
4 x 750m as (250m swim/250m pull/250m pull with paddles) 
10 sec between each 250m
1min rest between each 750 set

400 cool down add back stroke and drills..

Aaron Buchan
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Aaron Buchan Triathlon Coaching

The foundation of Triathlon begins with the basics..

Poture/Flexibility and mobility
Nutrition
Strength Endurance
Life Style
Mind set

To prevent the Athlete from breaking down and to keep them in the sports for years to come these principles need to be set before achieving a high level of fitness.